Barbell Sen tilennen Deadlift

• Bahagian Badan: Otot Hamstring, Peha
• Peralatan: Barbel
• Otot Utama: Erector Spinae, Hamstrings
• Otot Sekunder: Adductor Magnus, Gluteus Maximus

Pengenalan kepada Barbell Sen tilennen Deadlift

Barbell Straight Leg Deadlift ye fanga sabatili farikoloɲɛnajɛ ye min bɛ ɲɛsin fɔlɔ kɔkolow, kɔkiliw ani kɔ dugumayanfan ma, ka farikolo bonya sabati, ka jɔcogo ɲɛ, ani ka farikolo duguma fanga bɛɛ lajɛlen bonya. Nin farikoloɲɛnajɛ in ka ɲi farikoloɲɛnajɛ daminɛbagaw ni farikoloɲɛnajɛla ŋanaw bɛɛ ma, barisa girinya bɛ se ka ladilan ka kɛɲɛ ni mɔgɔ kelen-kelen bɛɛ fanga hakɛ ye. Mɔgɔ kelen-kelen bɛɛ bɛ se k’a fɛ ka nin farikoloɲɛnajɛ in don u ka delinako la walasa ka baarakɛcogo fanga bonya, ka farikoloɲɛnajɛ kɛcogo ɲɛ, walima ka fɛn suguya caman fara u farikolo duguma farikoloɲɛnajɛw kan.

Melakukan: Panduan Langkah demi Langkah Barbell Sen tilennen Deadlift

• Aw bɛ aw senw tilennen to walima ka u biri dɔɔni, aw bɛ aw biri dɔɔni dɔɔni aw kɔ la ani ka barajuru jigin ka taa duguma, ka a to a ka surun aw senw na ni aw bɛ se.
• Aw bɛ barajuru jigin fo aw ka a ye ko aw senkɔniw bɛ sɔgɔsɔgɔ, nka aw bɛ aw jija ka aw kɔ tilennen to a kana kɛ bulama ye.
• Aw bɛ aw jɔ dɔɔni dɔɔni, o kɔ aw bɛ aw farikolo ni barajuru kɔrɔta dɔɔni dɔɔni ka segin a daminɛ na, ka aw kɔkiliw gɛlɛya ka taa ɲɛfɛ ani ka aw kɔkiliw digidigi lamaga sanfɛ.
• Aw bɛ segin nin wale in kan fo ka se segin hakɛ ɲininen ma, aw bɛ aw jija ka a cogo bɛnnen mara lamaga bɛɛ kɔnɔ.

Tips untuk Melakukan Barbell Sen tilennen Deadlift

• **Lamaga-lamagali minnu bɛ kɔrɔsi**: Aw ye aw jija aw ka lamagacogo ka kɛ dɔɔni dɔɔni ani ka a kɔlɔsi, kɛrɛnkɛrɛnnenya la ni aw bɛ barajuru jigin. O tɛna joginni bali dɔrɔn, nka a bɛna aw farikolo fana sen don a la ka ɲɛ. Aw kana girinya wuli walima ka baara kɛ ni fanga ye walasa ka girinya kɔrɔta.
• **Engage Your Core**: Aw bɛ aw senkɔniw siri ka ɲɛ farikoloɲɛnajɛ bɛɛ kɔnɔ. O bɛna dɛmɛ ka balansi ni sabatili sabati, ka fara i kɔ dugumayanfan lakanani kan. Mɔgɔ caman bɛ ɲinɛ k’u kɔnɔnafili deadlift waatiw la, o bɛ se ka kɛ sababu ye ka kɔ duguma degun. 4. 4.

Barbell Sen tilennen Deadlift Soalan Lazim

Adakah pemula boleh lakukan Barbell Sen tilennen Deadlift?

Ɔwɔ, daminɛbagaw bɛ se ka Barbell Straight Leg Deadlift farikoloɲɛnajɛ kɛ, nka a nafa ka bon ka daminɛ ni girinya nɔgɔman ye walasa ka u sinsin cogoya kan ani ka u yɛrɛ tanga jogin ma. A ka ɲi fana ka degelikɛnɛ walima farikoloɲɛnajɛla ŋana dɔ bila k’a kɔlɔsi walasa ka a dɔn ko baara bɛ kɛ ni sɛbɛnfura ɲuman ye. Nin degeliw bɛ se ka gɛlɛya kosɛbɛ bawo a bɛ fanga ɲuman, balansi ani fɛn caman sɛgɛsɛgɛli de wajibiya. O la, a nafa ka bon kosɛbɛ ka i fari sumaya ka ɲɛ ani ka taa ɲɛ dɔɔni dɔɔni.

Apakah variasi umum bagi Barbell Sen tilennen Deadlift?

• Single-Leg Barbell Straight Leg Deadlift: O fɛn caman ɲɔgɔnna ye ka barbell kɔrɔta ni sen kelen ye, o bɛ dɔ fara gɛlɛya kan ani ka sinsin balansi ni a kɔnɔna fanga kan.
• Barbell Stiff-Leg Deadlift : I n’a fɔ sen tilennen deadlift, o fɛn caman ɲɔgɔnna in bɛ kɛ ni gɛnɛgɛnɛw kɔrɔta dɔɔni ye min bɛ kɔkolow ni kɔ dugumayanfan laɲini, nka a tɛ sinsin kosɛbɛ kɔkolow kan.
• Trap Bar Straight Leg Deadlift: Nin fɛn caman ɲɔgɔnna in bɛ baara kɛ ni trap bar ye sanni ka kɛ laadala barbell ye, o bɛ se ka dɔ bɔ degun na kɔ duguma ani ka a to a ka jɔ ka ɲɛ.
• Kettlebell Straight Leg Deadlift: Nin fɛn caman ɲɔgɔnna bɛ barbell bila kettlebell nɔ na, ​​a bɛ sinsin farikolo kulu kelenw kan nka a minɛcogo ni a girinya tilatilali tɛ kelen ye.

Apakah latihan yang baik sebagai pelengkap untuk Barbell Sen tilennen Deadlift?

• Rumani Deadlifts ye dafalenba wɛrɛ ye bawo u bɛ sinsin kɔfɛ cakɛda fana kan, kɛrɛnkɛrɛnnenya la kɔkolo ni kɔ duguma, o bɛ i ka seko ɲɛ ka kɛ cogo ɲuman na ani ka i yɛrɛ minɛ Barbell Straight Leg Deadlift waati la.
• Barbell Squat ye farikoloɲɛnajɛ dafalen ye min bɛ se ka kɛ sababu ye ka farikolo duguma bɛɛ barika bonya, i n’a fɔ quads, glutes ani hamstrings, o bɛ dɔ fara i ka fanga bɛɛ kan ani i ka sabatili Barbell Straight Leg Deadlift kama.